When the Borg declared "resistance is futile" in "Star Trek: The Next Generation," they seemed to be right on much of the time.
But new research shows that resistance exercise is never futile. On the contrary, it slows aging, protects nerve health, and keeps your muscles and brain in top condition.
And you're never too old to reap the benefits.
Researchers from Syracuse University decided to find out what happens as nerves lose their ability to activate muscles — and how to counter that.
Their study in the journal Medicine & Science in Sports & Exercise recorded participants' nerve activation and strength before and after four weeks of handgrip training three times a week. They found that every older person (ages 65 to 84) who did the exercises improved their nerve conduction.
Reactivating neurons that had already begun to die off, they suggest, is a powerful way to regain strength and avoid disability.
That means older adults can reverse nerve degradation and muscle weakness.
My favorite resistance exercises use stretchy bands, your own body weight, and barbells or weight machines. (Train with a pro at least once a month for three months to ensure proper form.)
And follow the 8 to 12 rule. If you can't do eight reps, you need a lighter weight. Can you do 12-plus reps? You need a heavier weight.
Your strength will increase and your risk of falling will decrease.